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Many of you will be aware of the 5:2 Diet developed by Michael Mosley almost 5 years ago, which became a world wide phenomenon, embraced by thousands of people.

The 5:2 BSD is an updated variation of the 5:2 diet. In fact because it is based on eating a Mediterranean style diet, you’ll be pleased to hear that on this version of the diet the fast day calories can be increased to 800 calories. So you consume only 800 calories on 2 days of the week and on the other 5 you continue to eat a normal healthy Mediterranean Style but without counting calories. This makes it easier to fit into a busy life. It is less intense and may take a bit longer to reach your goal then the BSD Fast 800, but there is increasing evidence for the metabolic benefits of intermittent fasting in addition to the weight loss and improvement in blood sugars.
Your Fasting days:
Your fasting days are best completed on days when you are busy. It is important to take your focus away from food on fasting days by concentrating on your work, family, jobs or other activities that you are involved in. This often means planning fasting days around social events and family gatherings, as saying ‘no’ to food can often be difficult in social situations.

We recommend that you follow a relatively low carbohydrate Mediterranean style diet on your fasting days which incorporates plenty of protein (as this cannot be stored) such as fish/seafood, chicken, eggs, beans, tofu, seeds, legumes and nuts. This is not a low fat diet, so make sure you increase your intake of healthy fats, particularly plant based ones such as olive oil or avocado and a moderate amount of dairy is now back in the mix, but make sure it is full fat.

To keep you full on few calories, fill at least half your plate with non-starchy vegetables such as spinach, capsicum, kale, carrots, broccoli, cucumber etc. There are lots of lovely fast day suggestions on the recipes page and more on the Blood Sugar Diet Online course.

To help you stick as closely as possibly to the 800 calorie limit you may want to utilise an app such as MyFitnessPal to count your calories, or alternatively join the BSD online program (www.thebloodsugardiet.com.au), which provides meal plans and recipes that are based around an 800 calorie fasting day.
Non-Fasting Days
As the relatively low carbohydrate Mediterranean style diet has lots of scientific studies behind it, we recommend you aim to base the other 5 days on this approach to eating. But you don’t need to be counting calories, just keeping an eye on the portions.
The Mediterranean Style Diet
The Mediterranean Style Diet is inspired by the dietary and lifestyle patterns of Greece, Spain and southern Italy, as research was indicating that people living in these regions were experiencing a lower rate of heart disease, cancer and had an increased life expectancy.

You can find out more about the Mediterranean Style Diet here.

The post The 5:2 BSD appeared first on The Blood Sugar Diet by Michael Mosley.

For centuries, water has been used as a treatment for a wide range of ailments. Today, hydrotherapy is still used as an important healing tool – leading people to seek relief from saunas, hot tubs, and even just at home in the shower or bath. Not only does water help cleanse the body and remove harmful toxins, the healing benefits of hydrotherapy can offer a natural solution to address a variety of health concerns.

No matter what kind of issues you’re struggling with, chances are hydrotherapy will be able to provide you with some relief – and if nothing else, the experience will certainly offer a boost of energy and promote healthy sleep. Before turning to pharmaceutical options to try and manage your health, try treating some of these problems with some water and steam. You might be surprised by how effective this treatment can be for virtually all kinds of ailments.
Pain relief
Whether you’re dealing with chronic pain as a result of a condition like arthritis or fibromyalgia, or acute pain due to an injury, hydrotherapy can provide significant pain relief. Hot water can help soothe the discomfort associated with these issues, and cold water can effectively decrease muscle spasms and inflammation. Many hot tubs and even some showers come equipped with jets that are strategically placed to massage sore muscles, providing further relief for many pain sufferers.
Improved heart function
Studies show that when patients with chronic heart failure are immersed in water, they show significant improvements in heart function – with no adverse reactions. This can be explained by a decreased heart rate, increased diastolic filling, and dilated veins and arteries – promoting circulation and even helping to lower blood pressure.

Hydrotherapy and water-based exercises are often suggested to patients who have suffered strokes or undergone heart surgeries to help them rehabilitate and get back on their feet. However, if you suffer from heart disease or any other cardiovascular issues, it’s best to talk to a doctor before attempting any kind of alternative therapy.

Solves congestion
Hydrotherapy is a great way to fight many of the symptoms associated with colds and flus, as hot water can help unclog nasal passages, loosen phlegm, and reduce sinus pressure. This is also useful for individuals who suffer from asthma or allergies, as congestion is a frequent complaint associated with these conditions. Cold water can also be used to help reduce inflammation in the throat and chest, which can also lead to symptoms of congestion.

Hydrotherapy can be applied to treat congestion in a variety of ways beyond complete immersion, as well. Sufferers can try a warm footbath with steam, a hot or cold compress, or even filling a neti pot with a water and salt solution and pouring it through the nostrils to clear out the nasal passages.
Remedies skin conditions
The cleansing, detoxifying effects of water makes hydrotherapy an ideal natural solution for people suffering from chronic skin conditions – including eczema, psoriasis, and even acne. Not only does water help remove toxins and dead cells from the surface of the skin to reduce the formation of blemishes, it provides increased hydration to keep your skin looking and feeling fresh and smooth. Hydrotherapy also increases blood flow to the skin, which will give you a healthy-looking glow.
Alleviates stress
Stress can impact your life in a variety of ways – but one of the more serious consequences of unmanaged stress is your increased risk of developing serious diseases and illnesses. Hydrotherapy helps reduce stress levels by promoting relaxation and mood improvement, helping you sleep better and feel more energized throughout the day. With warm water, massaging jets, and soothing, rhythmic waves, hydrotherapy is one of the best ways to unwind and let yourself slip into a blissful, pleasant state of pure relaxation. There’s nothing better for your mental health than a good soak in a hot tub.

Hydrotherapy can even be combined with other natural treatments, including aromatherapy and chromotherapy, to provide a unique healing experience – right in your own home. If you suffer from chronic pain or other ongoing health concerns, investing in a safe, comfortable bath for hydrotherapy might provide you with the care you need, without facing the potential side effects associated with many common medical treatments.

This guest post was written by Sam Socorro from Steam Shower Store. She has over 10 years’ experience in writing health related topics and specializes in the health benefits of saunas and hydrotherapy.

The post Benefits of Hydrotherapy appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

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A recent study published in the New York Times found that exercise might increase the brain’s flexibility. Yet another reason in a long list supporting the health benefits of physical activity as we age. Not convinced? Here are our top 5 reasons why you need to prioritize exercise.

Get out of your comfort zone: Trying something new, like a community Zumba class, or developing a new skillset, like boxing or rock-climbing, helps keep your brain stimulated. As you exercise your body, you’ll also be exercising your mind.

Manage your weight: Another added benefit of exercise? Dropping excess pounds. Staying within a healthy weight range can help stave off a myriad of health conditions – like hypertension, high cholesterol and diabetes.

Maintain your healthy brain: Grow your brain along with your muscles – regular exercise can encourage the growth of new brain cells and connections. Overall physical health is closely linked to brain health, so a healthy body is key to a healthy brain.

Keep your social life buzzing: Physical activity often goes hand in hand with group activities – aerobics class at the gym, dance lessons, weekly tai chi sessions in the part. Even walking dates with friends are a great way to stay active and stay connected.

Show what you can do: When you started, you could barely jog to the mailbox. Now you can make it around the block without taking a break. Exercise shows us what we’re capable of – often beyond our own expectations. Setting, and reaching, new goals is a great way to stay motivated.